> Matthew Walker's book is the one I'd go to.

Personal anecdote here. I've read his book. It's good, it's interesting, and it made me realise how much more I should try to get more and better sleep. I'm a night person. For months I tried each and every technique out there to move my sleep schedule back since I have to wake up in the morning against my natural rhythm.

I started panicking and I went from 4-6h sleep per night + 8-10h on weekends to 2-4h during the week and about 6h on weekends. My whole life took a turn for the worst until I made the decision to stop the madness and go back to my previous, insufficient, sleep schedule.

This is not ideal by a long shot. I'm permanently sleep deprived, but at least not to the point where I can't even function.